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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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Fun in the Park: An easily adaptable individual or group workout for kettlebells and bodyweight

We had access to a different area today for my beginner's class - and took full advantage of it.  I had actually written this particular workout for them several weeks ago - but wanted to post it AFTER they got the chance to try it out first (and because some of them read this website, and I didn't want to spoil the surprise).

 

We started out with our joint mobility warm up, then went to the edge of a very nice soccer field.

They began with 20 2-hand kettlebell swings, then a moderate run to the other edge of the field (not long-ways) and back.   We did this three times.

After that we "hung around" (haha) with timed hangs from the sides of a monkey-bar set up - 3x30 seconds with a short break between each 30 second hang.   For a more advanced challenge, hold an L-sit position during this hang - and be strict about it.  OR hang from one hand and do two 30 second holds for each hand.

Next we did 3 rounds of the following circuit, 45 seconds of work, 15-30seconds rest (some of the stations were farther away than others, and travel time factored in):

  • Walking lunges with kettlebell held in front by the horns (close to the body)
  • Pull ups, or pull ups (body held in plank like position) under a 3 foot high bar for beginners - similar to the pull ups under a table done as a precursor to a full pull up in Convict Conditioning.
  • Light kettlebell clean and press practice, alternating sides each time
  • Push ups with hands on an elevated surface (normally the beginners group do push ups from the knee, we were focusing on body alignment and abdominal engagement today - feel free to use your favorite push up progression here)
  • Lateral lunges with kettlebell held in front by the horns like before.  Move carefully with these, no rushing
  • Static hold on the parallel bars - arms straight.  Advanced challenge - dips

End with joint mobility and plenty of water.

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

Good Things

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.